Hello and welcome to this guided meditation to help reduce stress and anxiety.
My name is Juana and I am honored to guide you through this journey to more peace and calm.
If you haven't done so already,
Close your eyes and find comfort and support wherever you happen to be sitting or laying.
The right meditation posture is the one that is most comfortable to you.
Take a moment to acknowledge yourself for carving out this time and space.
After all,
You chose to be here despite how busy you are and despite all the stress and anxiety that you may be experiencing.
So be proud of yourself for that.
Go ahead and silently thank yourself for being here.
Rest your hands on your heart and repeat to yourself,
I thank myself for being here now.
Once again,
I thank myself for being here now.
Now rest your hands on your lap or by your side and bring your full awareness to your breath.
Take a deep inhale through your nose and exhale out through your mouth.
On your next deep inhale,
Bring your shoulders up as high as you can and on your next mouth exhale,
Gently bring your shoulders back down.
Deep inhale,
Bring your shoulders up.
Exhale,
Gently return them back down.
Repeat this two more times,
Feeling any tension,
Release with each exhale.
Notice how your body feels.
Listen into it.
A big part of our stress and anxiety comes from living in the past or future.
It comes from overthinking and trying to control everything around us.
It comes from being disconnected from both our bodies in the present moment.
So give yourself permission to turn off the outside world,
Letting go of any to-do's or responsibilities and simply just be.
You are human being after all and not a human doing.
Repeat silently after me.
I am a human being,
Not a human doing.
I am a human being,
Not a human doing.
So let yourself be by simply focusing on your breath.
Give appreciation for this delicious oxygen,
This most precious and abundant gift that keeps you alive.
Breathe and allow your lungs to transport the oxygen and all of its life-giving qualities to your body.
The air is here for you,
Well-being is here for you.
There's no room for stress or chaos when you truly connect to your breath and the present moment.
There's only peace and calm.
I'll leave you here for a few moments to bask in the fullness of this present moment.
All you have to do is continue to focus on the air entering and leaving your body.
Give appreciation for the fact that your body keeps you alive without you even having to think about it.
Deeply connect to your breath once again for three strong inhales and exhales.
Big inhale in and sigh it all out with a bit of sound.
Don't be shy.
Inhale in,
Sigh it out.
Let go of what you no longer need.
One last time,
Big inhale and big exhale letting it all go.
Release anything that doesn't serve you.
Notice how you feel now as compared to when you started this meditation.
Feel proud of yourself for taking this time and space to reconnect.
Remember you've got the power to shift any unwanted emotion through your breath and your mind.
The more you practice being present,
The more it will benefit you.
So return to this meditation regularly.
It's now time to transition out.
So find some soft easy movement in your neck,
Moving it slowly from side to side in a way that feels good to you.
When you feel ready,
Blink open your eyes and take a brief moment to give thanks for your practice today by bringing your hands up in a prayer position at your heart.
I give thanks to you for sharing your time and energy with me.
It's been an honor guiding you.
As always,
Do let me know how your inward journey went and follow along for more to come.
